The answer to this question depends on your goal, your level of drive and commitment, and your overall adherence and flexibility in regards to our programs. For body fat losses, a client with a high level of commitment can expect to lose 1% body fat per month. Greater losses are possible, but may not be sustainable. For clients with lower starting body fat percentages (ie, leaner clients), composition changes may be slower due to the difficultly of losing additional body fat. For clients looking to gain lean mass, predicting results are difficult. Progress will depend on initial training state (ie, whether or not the client has trained for a long period of time, favorable adaptations, etc.), overall drive and dedication to goals, intensity and focus, and commitment to nutrition programming. With this in mind, we have seen clients add 1-3lbs. of lean mass per month that is “sustainable” (ie, assessed over long term, not “water-weight”). For endurance, strength, speed, or power based goals, individuals are assessed prior to start of training and given reasonable expectations based on those assessments during consultation.